Immunity Through Mindfulness - 3 Ways to Destress and Boost Your Immunity

Immunity has been on our minds this winter season, and for good reason! With colds and the flu around, it’s important to protect yourself from the seasonal sniffles and body aches.

But why not take a more holistic approach to immunity?  When I was younger, I would be reactive to my cold symptoms and mask them with over the counter medications. Today I understand and value a more proactive response - I try to work ahead of cold and flu season by lowering stress and supplementing with plenty of vitamin c.

For instance when I’m traveling or under a lot of stress for an upcoming GOOD Fest event, I pay attention to how I’m supporting my immunity. Because  STRESS can lower your immune system significantly.

Below are 3 EASY, (and FREE) ways to lower stress that you can easily add to your routine in addition to my favorite supplement, Swisse’s Immune Forte.


Endorphins, endorphins, endorphins.

Get up and move! Exercise lowers stress, and the best part is any form of movement will support this. There is no right or wrong, simply do it! If you love spinning or boxing, go for the high intensity workouts. But if yoga or mindful hikes are more your style, listen to your body!


Meditation looks different to everyone. Some enjoy using apps or guided audio meditations, others prefer silence or mantras. Find 10-20 minutes a day in the morning or evening to simply BE. By focusing on your breath and clearing your mind, you’re allowing your body a moment of peace to recover from the go, go, go of your day. The to do list CAN wait, just try it!

Immunity Boosting Meditations:

While any form of meditation is going to benefit your immune system, combat stress and anxiety levels with these immune boosting guided meditations below!

Guided Meditation for Health and Healing

Immune Boosting Guided Meditation


Ahhh, the hardest anti stress technique for many of us!

Screentime is linked to stress. The stimulation of our phone, laptops, and tablets is sensory (and information) overload. Scrolling social media can cause comparisons, while staying plugged into your laptop.

Both patterns disrupt sleep and heighten stress levels - NOT good for your immune system!

Decide what time of day would be best for you to unplug. Set the phone on airplane mode or Do Not Disturb during that time, and leave your phone in the other room.

Then, commit to it. If you find yourself reaching for your electronics during your designated no phone time, journal about why you’re anxious to return to the screen.

Lifestyle + Supplements = Success.

While exercise, meditation and monitoring screen time will help support your immune system by lowering stress levels, complete your immunity routine with a supplement!

I take Swisse’s Immune Forte. What I like about this product over other vitamin c supplements is that it goes a step further, providing not only vitamin c and zinc but also adaptogenic herbs such as andrographis, elderberry, and echinacea. Again, more holistic!

I take it in the morning after my 10 minute meditation practice and I’m set!

Other great products from Swisse Wellness that support the immune system? The new Vitamin C tablets with Manuka Honey (chewable, so great for kids!) and the Women’s Ultivite a premium multivitamin that helps provide nutritional support needed for busy, stressful lifestyles.


Adapotogenic Peppermint Hot Chocolate

Tis’ the season for peppermint hot chocolate and I’m excited to share this immune supporting version with Nature’s Way Immune Powder* just in time for December!

When I was a kid, every festive holiday tradition included a warm mug of hot cocoa. My mom would add a touch of peppermint extract or mini marshmallows on top and I was thrilled to curl up with a holiday movie or wrap presents.

Since Thanksgiving last week, feelings of nostalgia have been surfacing and Christmas music is on repeat. And while I’m not against a cup of traditional (AKA not the healthiest) hot chocolate, I love to revamp desserts I love with healthier ingredients. I use non dairy milks like almond and coconut, and egg replacements like chia or flax eggs. Then I substitute refined sugars for less refined options like maple syrup or coconut sugar.

Lastly, I sneak in a superfood if I can! Sometimes this is goji berries or cacao powder, other times it’s an adaptogen like this recipe calls for.

For this hot chocolate, I added the adaptogenic twist by sneaking in some of Nature’s Way’s Immune Powder. It’s perfect for winter months when your immunity could use some extra support!*   I’ve been sprinkling this blend into hot teas, smoothies and lattes - so I had to try it in hot chocolate! If peppermint isn’t your thing, you can also try making an adaptogenic spiced dark hot chocolate using cinnamon sticks and a touch of nutmeg.


Ready for the recipe?



2 cups of almond milk (or 1 cup coconut milk, 1 cup almond milk for a creamier hot chocolate!)

5 teaspoons of unsweetened cocoa powder

3 tablespoons maple syrup or agave to sweeten

1/8 tsp peppermint extract

1/8 tsp vanilla extract

1 tsp Nature’s Way Immune Powder


Heat milk over medium low in a small saucepan

Add cocoa powder, sweetener, extract and Nature’s Way Immune Powder, heat and stir to combine

Top with coconut whip and fresh mint to garnish!

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.